5 New Breakfast Bowls to Bust Your Rut (Not Your Gut)

Martha Stewart

Chances are, no one needs to convince you that a healthy breakfast is worthwhile. Or to tell you that whole grains -- with their highfiber, nutrient-rich resumes -- deserve to be a bigger part of your diet. What you might be less familiar with, however, are the many grains that are ready and able to jump into your breakfast bowl and how to cook them.

Among hot-cereal options, classic oatmeal is the shoo-in, and deservedly so. But barley, cornmeal, farro, millet, quinoa, and wheat berries -- grains that are usually confined to lunch or dinner (if they're considered at all) -- can also be turned into satisfying hot breakfasts that have old-fashioned appeal. Aside from being healthy, these grains are great comfort foods: Cooked like oats, they turn into warm bowls of deliciousness you can customize each day. The cereal can be fluffy or porridgelike, scattered with colorful, crunchy toppings (including fruit and nuts), and made creamy with swirls of milk.

All of these grains are abundant in the plant-based nutrients that may lower the risk of heart disease, help to manage blood sugar, and reduce cancer risk, says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. And because the grains are good sources of fiber, they keep you feeling fuller longer. That's a particular asset at breakfast, when you're priming your appetite for the day.

If you're looking to get out of a plain-old oatmeal rut, let these combinations be your guide:

Related: 25 New Ways to Eat Avocados

Steel-Cut Oats with Orange, Pomegranate Seeds, Pepitas, and Maple Syrup

This style of oats holds its shape better than rolled oats. Sweet-tart fruits add jolts of flavor.

4 1/2 cups water
1/4 teaspoon salt
1 cup steel-cut oats, cooked
1/2 cup skim milk
1/4 cup pomegranate seeds
3 tablespoons pepitas (hulled pumpkin seeds)
1 orange, segmented
1/4 cup pure maple syrup

1. Bring water and salt to a boil. Whisk in grains. Return to a boil. Reduce heat to low. Simmer, stirring often, for 35 to 40 minutes. Top with skim milk, pomegranate seeds, pepitas, orange, and maple syrup. Serve immediately.

Farro with Bananas, Walnuts, and Dried Cranberries

Farro has a great chewy texture that goes well with crunchy walnuts and slices of soft banana.

5 cups water
1/4 teaspoon salt
1 cup farro
1 cup skim milk
8 slices banana
1/4 cup chopped walnuts
1/4 cup chopped dried cranberries
1/4 cup honey

1. Bring water and salt to a boil. Whisk in grains. Return to a boil. Reduce heat to low. Simmer, stirring often, for 35 to 40 minutes. Top with skim milk, banana, walnuts, cranberries, and honey. Serve immediately.

Black Quinoa with Avocado, Almonds, and Honey

Black quinoa (like red) has a firmer texture than the white variety, and makes a great alternative to breakfast cereal. Soft avocado provides a great contrast.

2 cups water
1/4 teaspoon salt
1 cup black quinoa
1 1/2 cups almond milk
1 thinly sliced avocado
6 tablespoons sliced toasted almonds
6 tablespoons honey

1. Bring water and salt to a boil. Whisk in grains. Return to a boil. Reduce heat to low. Simmer, covered, for 15 to 17 minutes. Let stand for 5 minutes. Fluff with a fork and top with almond milk, avocado, almonds, and honey.

Related: 35 Pantry Staples for Healthy Eating

Millet with Pineapple, Coconut, and Flaxseed

Millet grains form a soft, gluten-free breakfast porridge with a slight crunch. Coconut and pineapple give the dish a taste of the Tropics.

6 cups water
1/4 teaspoon salt
1 cup millet
1/2 cup soy milk
1/2 cup chopped fresh pineapple
1/4 cup large-flake unsweetened coconut, toasted
4 teaspoons flaxseeds
1/4 cup pure maple syrup

1. Bring water and salt to a boil. Whisk in grains. Return to a boil. Reduce heat to low. Simmer, covered, for 30 to 35 minutes. Let stand for 5 minutes. Fluff with a fork and top with soy milk, fresh pineapple, coconut, flaxseeds, and maple syrup.

Barley with Apricots, Hazelnuts, Chocolate, and Honey


Barley has a nice, chewy texture, with grains that hold their shape. For a healthy breakfast that feels decadent, scatter bits of dark chocolate on top.

2 1/2 cups water
1/4 teaspoon salt
1 cup barley
1 cup low-fat buttermilk
1/4 cup chopped dried apricots
1/4 cup chopped blanched toasted hazelnuts
1/4 cup chopped dark chocolate
1/4 cup honey

1. Bring water and salt to a boil. Whisk in grains. Return to a boil. Reduce heat to low. Simmer, covered, for 1 hour. Let stand for 5 minutes. Fluff with a fork before serving and top with buttermilk, apricots, hazelnuts, chocolate, and honey.

Try these Toppings

Sprinkle, spoon, or slice these picks over any cereal.

Avocado
The fruit's ample stores of "good" fat can help lower cholesterol.

Banana
This cereal favorite provides a wallop of potassium.

Coconut Flakes
These dried chips offer a bit of fiber. Buy them unsweetened, and use sparingly since they contain some saturated fat.

Dark Chocolate
Flavonoids (a kind of plant chemical) in dark chocolate may reduce heart-disease risk.

Dried Apricots
In their concentrated form, apricots pack impressive amounts of potassium and iron.

Dried Cranberries
These tangy treats contain anthocyanins, a type of antioxidant.

Flaxseeds
The seeds are a great source of the kind of fatty acid that may protect heart health. Grind before using or buy them ground.

Nuts
All types are rich in cardio-healthy unsaturated fat.

Orange
Citrus segments supply substantial amounts of vitamin C.

Pepitas
Also known as hulled pumpkin seeds, pepitas deliver protein and the antioxidant vitamin E.

Pineapple
This golden fruit offers a respectable amount of vitamin C.

Pomegranate Seeds
The ruby dots are surprisingly high in potassium and contain disease-fighting antioxidants.

More from Martha Stewart:
Quick, One-Pot Meal Ideas To Feed the Whole Family
20 Classic Comfort Food Recipes from Martha Stewart
36 Dinners You Can Make in Just 15 Minutes!
42 Slow-Cooker Recipes Worth the Wait

Want steel-cut oats in half the time? This do-ahead shortcut means less time stirring -- and more time sleeping.